Clyde Hart’s Training Program for 400 Meter Runners

1 400 Meter

2 Speed and 800 runner endurance.

3 Type of 400 runner to be trained. 1. Speed type 200/400 2. Endurance type 400/800 Diminish weaknesses and increase strengths. runner s speed and energies in most efficient manner over the total racing distance. pace judgment is vital to good 400 success. potential 400- Meter times from a runner s 200- Meter time. endurance versus speed development. Stamina is developed faster in sprinter than speed in 800 runner. approach: 90% anaerobic and 10% aerobic approach: aerobic Training can be as much as 40% should gradually be put under stress in Training runs. stress runs over several months will gradually condition the body to handle stress.

4 Runs of 40 seconds will build up lactic acid. season season approach of aerobic running up the pyramid should be slow A. Speed endurance 1. Runner incurs a high oxygen debt. 2. Runs distances of 100-600 meters . Total distance is 2 times racing distance. 3. Rest 5-10 minutes. B. Tempo endurance: aerobic workout that helps increase oxygen uptake, which helps shorter recovery time. 1. Doing the run slower helps runner learn tempo and rhythm is on quantity, not quality. 3. Rest will be short. endurance: activities that last longer than 10 seconds in duration with some type of resistance running long hills, or stadium steps.

5 Running: pure aerobic running. Runs of 15-45 minutes. Speed: speed of muscle contraction is emphasized. Fewer than 10 seconds in duration running: runs that teach runner how the 400 should be run. : full speed runs of 30 to 150 meters . Rest is usually long. : general and specific strength development. Traditional weightlifting. Polymeric used as needed. runner to do more running which will develop more endurance. runner to take less rest between runs which in turn helps develop more endurance. runner from injury. will mean faster. reloading will keep 400 runner strong, fresh and able to continue to get better.

6 Is like putting money into bank account, and racing is like writing a check on that account. can t lose speed if they stay strong. Speed and strength are synonymous. the runner should be done in competition, not practice. should be to run fast at start of season and faster at the end. the season as if it were several mini seasons. to be under-trained than over-trained. race pattern is -- smooth deceleration -- with as little tightening up at finish as possible should think of the race as 4 different races -- First 100 meters pushed hard. -- Second 100 meters paced to within 1 second of best 200 time.

7 -- Third 100 is positioning so as to be even or even ahead out of the turn. -- Fourth 100 is focused on keeping good technique and trying not to decelerate or tighten up at the finish. to Quality should follow progressive pattern. should be as short as possible. and lactic acid build up comes only after a moderate run of around 40 seconds. runs are very important! day s workouts should help develop a specific area of 400 running. right 200 pace is vital to success in 400- Meter running.